"My soul/loots on waves of cosmic
Mat-syaa-sa-na Matsya = fish
From savasana, place your hands underneath your sitbones
arms straight, elbows shoulder-width apart (not under the
body), and palms down. On an inhalation, press your elbows
into the floor and your sitbones into your hands, lifting your
upper body into a backward bend. If your head comes off the
floor, soften your neck into the same curvature as the rest of
your spine and gently lower the crown of your head to the
floor. (Place only as much weight on the crown of your head as
if you were standing upright, resting a hand on top of your
Continue pressing your elbows into the floor and sitbones
into your hands to maintain a dynamic backward bend of your
spine. Open the chest and front of neck.
Breathe smoothly and naturally as you hold the pose and
affirm mentally, "My soul floats on waves of cosmic
To exit, inhale and press your elbows into the floor,
bringing the crown of your head off the floor and your chin
toward your chest, lengthening the back of your neck. Then
exhale and slowly remove the support of your elbows, gently
lowering yourself back into savasana, starting with your
lumbar spine and finishing with your head.
Pause to integrate the effects of the pose.